CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike Mod

6 Up Downs + 6 Scap Push Ups

6 Elbow Punches + 6 Strict Presses

Into…

2 ROUNDS

:30 Bike Fast

6 Push-Up To Pike

6 Push Presses + 6 Push Jerks

Strength

Push Jerk (Heavy 3-Rep )

ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep

(Score is Weight)

Week 1 of 9

Workout

Metcon (1 Rounds for time)

EVERY 3:30 x 4 SETS

15/12 Cal Bike

12 Burpees to Target*

9 Shoulder to Overhead (65% of 3-Rep Push Jerk)

-Rest with Remaining Time-

*Target is 6 inches above standing reach.

(Score is Slowest Set)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

3 SETS*

AMRAP x 5 MINUTES

10/8 Cal Bike

7 Burpees to a Target

5 Shoulder to Overhead (155/105)|(115/75)

-Rest 1:00 b/t Sets-

*P1 completes a full round while P2 Rests. Once a full round is complete P1 and P2 switch. Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)